Cross country is an amazing sport. It provides an unparalleled opportunity to expand the growth-mindset and take on physical challenges, almost always resulting in a sense of pride and personal achievement. The mental and physical benefits of cross country running surpass many other sports.
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Minimizing Injury Risk for Cross Country Runners
But it’s not all sunshine and roses. Like all sports, there are some risks to cross country running. The most prevalent is the risk of developing an overuse injury. There are some things the athlete, and coach, can do to mitigate these risks.
Train slow and steady. In long distance running, the effects of overtraining often don’t appear until it’s too late. For this reason, it is almost always better to start slow and low than to kick it into high gear from the outset of training. Following a periodized training plan over a set macrocycle over many weeks is much preferred to piecing together a training plan day to day. By following a periodized training plan, the athlete can develop physically in a controlled way. There is a certain amount of stress running puts on all systems of the body, and we need rest periods in order to allow for adaptations to occur.
Complete ancillary training. By completing complementary cross training, the athlete can continue development without putting as much stress on the body. The musculoskeletal system, the cardiovascular system, and the aerobic energy system are the three biggest components of endurance training. By adding in swimming, cycling, or aqua jogging, the athlete can continue working on these systems in a much less stressful way.
Add mobility, balance, and strength training. One of the most important aspects of endurance training is mobility, balance, and strength training. Running is a single leg movement. You’re never on two feet at the same time. If you are, you’re not running, you’re walking. Proprioception, therefore, is a fundamental component of running. Proprioception is the sense of body position, movement, and force — or, in simpler terms, knowing where your body and limbs are in the space around you. An athlete who has good mobility and balance, and has overall strength, will be faster and more agile on their feet. When all these things align, the athlete is a more efficient and faster runner. Spending less time on your feet and more time in the air will reduce the impact on your body, thereby reducing overall stress on the body and eliminating some of the risk of injury.
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There are many exercises and exercise regimens that complement endurance running and training. For specific workouts and movements, please check out the following posts:
5 Strength and Mobility Exercises for Runners
Prehab or Rehab? Why not both?
Hip and Glute Strength for IT Band Rehab
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Cross country is one of the best and most rewarding sports available to athletes of all ages. I encourage high school students who like to be fit but perhaps aren’t into team sports to try out cross country. It’s an individual sport with a very supportive family-like camaraderie. And with proper training and ancillary work, anyone can be a successful cross country runner.
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What’s your favorite way to complement your endurance training?
